Monday 28 November 2022
Workout Plan: Year End Burn
Purpose: To improve overall strength and conditioning, with a focus on chest, legs, and shoulders, while incorporating explosive movements for power and endurance.
Warm Up:
3 rounds:
- 5 calories on any cardio machine
- 3/3 hip openers
- 2 walkouts
- 6 windmill push-ups
- 10 shoulder taps
- 5 incline bench
Part A: Monday
Measure: Rounds
3 x 13min AMRAPs in pairs – 6 pairs/station:
A.
- 4 tempo bench press 3-2-1
- 10 Spider-Man push-ups
- 16 side kettlebell swings
B.
- 4 high box jumps
- 5/5 single-leg kettlebell cleans and presses
- 20 kettlebell slides
C.
- 8 behind the neck push press
- 12 calories on any cardio machine
- 16 dumbbell snatches
Muscle Groups:
- Chest muscles: Tempo bench presses focus on building and strengthening the chest muscles, including the pectoralis major and minor.
- Legs: High box jumps, single-leg kettlebell cleans and presses, and kettlebell slides target the leg muscles, including the quadriceps, hamstrings, and glutes.
- Shoulders: Behind the neck push press and dumbbell snatches work the deltoids and help improve shoulder stability and posture.
- Explosive movements: Spider-Man push-ups and side kettlebell swings are explosive movements that target multiple muscle groups, including the chest, shoulders, legs, and core.
This workout plan targets overall strength and conditioning, with a focus on chest, legs, and shoulders, while incorporating explosive movements for power and endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the upper and lower body, as well as improving cardiovascular fitness.
Additional information:
AMRAP stands for “as many rounds as possible”
Measure: Rounds